Reverse Fly Machine With Overhand Grip

Pro Tip

To maximize benefit, start with the handle grips as close together as you can without experiencing discomfort in your shoulders. If the machine at your gym as set up for performing a regular chest fly, you can usually adjust the starting position of the handles to set yourself up for a reverse fly instead.

How To

Sit on the machine with your chest firmly pressed against the pad, grabbing the handles at shoulder-level with an overhand grip.
Exhale and rotate your straight arms back around your body while squeezing your shoulder blades together.
Continue until your arms are in line with the sides of your body.
Inhale and bring your arms forward, returning to the starting position.

Primary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Secondary Muscle Groups

This exercises doesn't have any secondary muscle groups

Equipment

Fly Machine

This machine can help you improve your bench press strength.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Reverse Fly Machine With Overhand Grip

Reverse Fly Machine With Parallel Grip

Alternatives

Exercises that target the same primary muscle groups with different equipment